The correct way to lose weight by running, this is how to lose weight

Running is a common method used by many people who want to lose weight, because compared with other weight loss methods, running is the simplest and most effective. However, some people find that after running for a period of time, they not only fail to achieve the goal of losing weight, but get fatter and fatter. This is because the running method is incorrect. Only by mastering the correct running method can you lose weight.

1: Many studies have confirmed that the ideal speed for daily running exercise is about 180 steps per minute. Otherwise, the impact force between the body and the ground will increase, leading to knee pain.

1: Keep your head and shoulders stable while running. Avoid shaking your head. Keep your eyes forward and shoulders relaxed.

1: During running, the hip twist range is about 5 to 7 degrees. If the hip twist range exceeds 10 degrees, it is easy to cause iliotibial syndrome (lateral knee pain) or hamstring strain.

1: When running, it is very important to swing your arms naturally. The swing range of your hands should not exceed the midline of your body, and the swing up and down should not be higher than your chest. During the arm swing, your fingers, wrists and arms should remain relaxed, with your elbows bent about 90 degrees and close to your body.

1: When running, it is best to avoid sideways movement of the legs. Swinging the legs sideways is not only redundant, but also easily leads to knee joint injuries. The correct posture should be that the thighs are facing straight forward.

1: If your stride is too big, you will feel like you are stretching your feet forward when running, which will generate destructive pressure and easily cause sports injuries. In daily running, your stride does not need to be too big, and each footfall should be about 33 cm in front of the body. Sudden increase in stride can easily lead to Achilles tendon injury. After landing, the toes should have a "grip" feeling, and the body should lean forward at the same time to reduce the impact force between the feet and the ground. The smaller the impact force, the smaller the risk of injury to the ankle and its joints.

1: When running, your hands should be held lightly and naturally. Clenching the fist too tightly can cause tightness in the forearm muscles, which can prevent normal shoulder movement. When running, never hold a mobile phone, MP3 player or drink bottle in your hand, otherwise it will cause the body to sway and prevent you from maintaining a correct upright posture, increasing the chance of injury.

1: The trunk from the neck to the abdomen should remain naturally upright, without bending or hunching or deliberately straightening, and the swaying range from side to side should not be too large. This posture helps to maintain smooth breathing, body balance and coordinated stride.

1: If you wear sports shoes for too long, the elasticity of the insoles will weaken, and the cushioning effect will be lost, which can easily lead to joint damage. It is recommended to replace a new pair of sports shoes every 480-800 kilometers. However, the specific situation should depend on factors such as weight. The heavier you are, the shorter the life of sports shoes. You can divide 75,000 by your weight in pounds (1 kilogram ≈ 2.2 pounds) to get the maximum number of miles you can run with each pair of shoes (1 mile ≈ 1609 meters).

If you stay in an air-conditioned room for a long time, you will feel dizzy and weak. In fact, running and other sports are the best way to keep fit in summer. And the correct running method can also achieve the goal of losing weight.